The Correct Benchpress Technique

The benchpress has long been the unrivalled strength test exercise for testosterone filled gym-goers. There’s no better ego boost that knowing you can out-bench the ‘other guy’ at the gym. However, being ‘out benched’ can leave you similarly annoyed!

In addition to the power kudos earned from mastering the bench, correct training and diet will set you on your way to achieving the Herculean body of your dreams.   

Before taking on the benchpress it is important to understand the mechanics of the movement; what the exercise is trying to achieve and how to achieve it. Many beginners fail at the first hurdle, and numerous so called ‘seasoned’ gym-goers succumb to increasing weight, not to mention injury, due to poor knowledge and bravado - there are some that are even scared to take it on.

Saying that, the benchpress should not be a daunting exercise; performing it correctly will undoubtedly increase your gym gains.

The benchpress is an exercise designed to directly engage and develop the chest (Pectoralis major & Pectoralis minor), and indirectly the front shoulder (anterior deltoid) and tricep muscles.

This exercise should always be performed using a partner to assist or ‘spot’ the other (The spotter should ensure that they are positioned behind the bench to assist when the participant is fatigued – the spotter should not overly try to lift the weight for the participant and should only be used as a guide/ failsafe, as and when needed).

When beginning the exercise you should ensure that you are sufficiently warmed up to prepare for the task in hand and avoid injury.

Normally, when performing the bench press you will be doing so using a flat bench rack – with a free (loose) barbell or a smith machine (utilises the same movement but is on guided runs). A smith machine is can be used if you have no partner or a beginner.

Using the barbell method, position yourself lying flat on you back with your legs positioned each side (to give a balanced platform) and your bum and rest of you torso in contact with the bench. The bar will be above you and should roughly line up with the middle of your chest or nipples.

Position your arms (with an overhand grip) on the bar, slightly wider than shoulder width apart. Then, using a pushing motion, lift the bar off the rack (or clips if using smith machine) and position over your chest (with your arms stretched away from your body at a 90 degree angle). Ensuring your spotter is prepared, lower the bar towards your chest in a controlled motion so that it is approximately one inch away (touching the chest gently with the bar is also fine, but try to avoid injury buy bringing it down too hard). The bar should be held parallel to the chest at all times.

Once the bar has been lowered you should pause for half a second or so before using your strength to push the bar upward to your original outstretched position (ensuring your arms maintain a straight line movement)  – you will now have completed one repetition or ‘rep’.

It is important to maintain the correct technique and control when performing this exercise. For example, you must make sure that your grip is sufficiently distanced in order to push the weight straight up and not reduce the efficiency of the exercise; too narrow or wide a grip and your energy will be lost in trying to push the weight inwards or outwards respectively.

Different schools of thought and individual training needs will undoubtedly provide conflicting information on how many reps you should perform. In my opinion, if you are targeting a combination of strength, stamina and muscle development, you should be looking to be performing 3 to 4 sets of 8-10 repetitions with a sufficiently heavy weight so that your last rep is extremely difficult, almost impossible.

Once sufficiently competent performing the this flat bench press exercise you could incorporate further benching exercises to your routine, such as the incline and decline press.

Please be aware that this is a guide on how to perform the benchpress exercise correctly. However, I take no responsibility for any injury, harm or problems suffered due to following these steps. You should never attempt to perform any exercise without the advice and support of a suitably qualified individual.